25 Minute Bodyweight AMRAP Workout for Strength, Cardio & Core

Foreign. Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your body weight am wrap workout. This is day 29 of your holiday hit challenge. We are gonna get it done with no equipment. Upper body, lower body, core, cardio and mobility. And we're gonna do it in the AMRAP format. AMRAP stands for as many rounds as possible. You will have three exercises for four minutes. You get rounds is possible for you. Go at your own pace, be where you are today, work to your level and challenge yourself. Are you ready? Let's do it. Let's get started with a quick warm up. You can march it, you can jog it, you can roll those shoulders to the back. Start small, then take them a little bit bigger. We're gonna keep the warm up pretty short with the goal of keeping this workout short. But as always, if you need more of a warm cool down, please get it on your own. You can check out the links in the description below. For my extended warm up and extended cool down, let's take them one at a time. The goal is to get moving in the movement patterns that we are going to be working today to get that mobility work to get everything warm and ready to go. Let's take those arms out nice and wide from here to here. Let's take a flat back down and round it up all the way through here to here. One more and then let's take it side to side. Rotate through the shoulders, elbows and wrist, sitting deep. And as they're warm, let's step into it. Here, reach it up here, reach it up, Step wide, reach. Body weight AMRAP today. So am wrap as many rounds as possible. And the key to this format is to go at your own pace. Take it up right here. Reach, Take it down, reach. Just a little hinge. So what that means if it feels good for you, let's walk it out to that plank. Otherwise you can take it to knees or stay up top. We're gonna take those knees across little tap. So what that means is to go at your own pace. We want to keep good form. We want to get full range of motion. We don't want to rush these movements. Even though in theory, let's press it up, down, dog and back. In theory, we are going for speed, but speed with good form. Right? Good. And walk those hands back, reach it up, tap it back. So open up the hips. Take it here. We're here. So you go at your own pace. You know, I always say, be where you are today. We are all in different Places on our journey. And I want you to work to your level. I will give you options. Hold it here. If you can. Drop that knee, take that hand down, reach it up, drop the back knee for three, two, one, and then reach it under three, big stretch two and one and step it through. Work to your level. I will give you options. Drop that knee to take it lower impact and high. With this set of circuits today, we're gonna have four minute round. Reach that hand under and up. And as we get close to that last minute, I will give you some options to have a little lightning round where if you want to mix it up, add a little extra, a little hit, let's tap and reach across to that last round in your amrap. Four minute amrap. You can. I'll give you some options to get some variety and I'll give you some options to modify as needed. So this workout is for you. It is whatever you need, whatever you make of it, take it slow, take it fast. You can stay with me or you can do the counting. So everything is going to be on your screen for you. Bring those hamstrings up. So you will have a list of what's coming up. Most things will do either four or eight reps. It'll all be right here. And again you go at your own pace. If you need to do a little less or a little more, that works too. If you need more of a breather, just stop and take a breather. Totally up to you. Again, as many rounds as possible for you at your own pace. I think you like it. If you've never done it before, it makes the workout move pretty quickly. All right, so I want you to take it to some nice, easy jumping jacks. So either low impact or high, nice and light. And while you're doing that, watch me talk you through your first round. Again, it's all going to be on the screen for you. We're gonna start with eight squats. So toes out, drive those hips back, sit low and bring it up if you want to, you can alternate that second round, you can take your toes out. That third round, that lightning round, you can add a little jump if you want. I'll cue you as you go, but eight regular body weight squats, then we're gonna inchworm it out. So you're walking it out to here and walk it back. We only have four of these. If you want to add a push up either on your knees or your toes to the bottom, you can. But the goal is to walk it out, walk it back. Then we got standing, side, knee. We got eight on the right, eight on the left. Once you're done with that, you start it all again. If you need a breather, you take a breather. Are we ready? Let's start with those eight squats, starting at 3, 2, 1. 4 minute round. So again, you can count. So you can be at your own pace. If you don't feel like counting, just stay with me. And when I switch, you switch. Tons of options with Amrap. If you're with me, I got two more and then that inch worm. So walk it out, you're going to reach it down. If you need to stay up top or take it to your knees, that works too. That's always an option. You can take it here to knees to keep that core out of it and still get the core. Or just reach it down and up again if you want to add the push up. Last one right here. If you're with me. And here we go. We got side knees set up for it. You can go slow, you can go fast, you can add a jump, whatever. We just want a core cross two. Other side. Take it up. Yes. One minute down, three to go. Back to those squats. If you need more of a breather, you take a breather. Drop it low, bring it up. Take your time. Good form. I don't want to see you cheating that range of motion. So you can get faster. Zip up in that core. Inchworm, here we go. Walk it out. If you want, push it up, walk it back up to you. You can walk it out, push up knees or toes. And walk it back two more. Whatever is good for you. Get that arms and that upper body working. Knees, toes, here we go. Take it across right here. More. Again. Slower, fast, whatever's good for you. Yes. Take it up. Yes, team. Two minutes down, two to go. Here we go. If you want, take it. Plie toes out. If you want to mix it up, you can. It's up to you. Breathe. Just giving you options. Squeeze. Yes. Inchworm, here we go. Walk it out, push it up, walk it back. Almost losing my form, but I'm not gonna do that. If you want, take it here. Walk it out to knees. Walk it back, huh? Last two. Walk it back. One more. Yes, team. Good. Stand it up. Here we go. Take it across eight. Can you pick up your pace? Because we got one more round. Other side this time, guys. Last minute, last round, wherever you are. If you want, add a little jump, squat jumps. Here we go. Or toes. Same rep range. But this is Your last minute. So if you're able, push it. Yes, you can. Inchworm. You can pop it back, pop it up and up. You don't have to go full burpee. But if you want to add a push up at the bottom, you can just pop, pop. Or keep that Inchworm. Pop, pop, jump it across. Here we go. Yes. Breathe. Other side, huh? Yes. Four, three, two. Good. You still got 10 seconds. What do you got, team? Toes out. Yes, you can. And breathe. That is time, huh? Catch your breath. First circuit done. That's what we got, team. All right, breathe into it. Ha. Right, tap it out. So keep your feet moving, whatever you got. Watch me here. We're gonna take it one legged deadlift. You can either kickstand it, push out of that front heel, or one leg here. Last round. We may add a little jump at the top. Four on the right, four on the left. Kickstand for balance. Or here to here. Should be a little easier without weights. Then we're going to take it with our dips. You're here, you're sitting. If you need to, you're just going to come all the way up. Reverse bridge. Otherwise, take the elbows down and push it up for four. And then we got our plank hip dips for eight. That's all we got, guys. Let's do it. Your four minutes starts right now. Here we go. Four, four and four. Right, we're here. Control. One legged deadlift. We really want those hamstrings and glutes working, right? Switch your sides. Take it here or kickstand. You're still pushing through that front heel. Getting it done? Yes. You can take it down for those dips. Dips are reverse plank. If you can lower those elbows down, down and up. Here we go. Push it up. The idea being that you lower and then you lift. So we get back of the arms, triceps, chest and shoulders. And then also glutes and hamstrings. Take it over into that elbow plank. If you need to stay on your knees, stay on your knees. Otherwise, take it here. Drop it. Seven, six knees to modify. Three, two, one, back up top. So in this round, one minute down. You have to build in that transition time to get down and up. I know that adds an extra layer, so use that time to catch your breath. Here we go. Four, four and four. Oh, no. Four, four and eight. Four, four and eight. Yes. There we go. Other side. Take it here. Really push into the heel. Think deadlift as if you had weights. Right back of the legs. Sit down with it. Remember, just Press up or elbows down. You got four. Here's your modification. Three. Still opening up the chest. Still getting the triceps, chest and shoulders. And here into that plank. On your elbows, if you can. If you're modifying, you're just taking it here. Let's go. Eight. Not too fast. Control it. I know. Two minutes down, two to go. Here we go. Yes. Bring it up. This time, if you want on that deadlift, add a little jump to it. It's up to you. Here, take it up. A little more balance, but you can do it. Or kickstand. Kickstand. Yes. Burn. Back of the legs. And up. Good work, team, huh? Take it down. Triceps. Get it done if you can. Lower. And up. Lower. Elbows, touch down. Up. Fingers tip tips pointing towards your heels. Yes. Into that core. On your elbows. Let's drop those hips. Here we go. Down and up. We're coming up on one. Minute to go. Can you get a little quicker this round, especially getting down and up. Let's finish it out. Here we go. Bringing it up. Jump. If you want. Regular or kickstand? Regular or kickstand? Other side here. With or without your jump. I know. With or without your kickstand? Triceps. Let's get it done. 30 seconds to go. Breathe. Back of the arms, chest and shoulders. Glutes and hamstrings. And here. Last time with that plank. Let's get it done. Here we go. And up. Take it here. Drop it down. We got four. Three, two, one. Perfect timing. Time is up. Four minutes down. Oh, team, grab some water. I know. Shake it out. Nice job, guys. All right, so let's get it done this last time through. So you shake it out. Jog it out. We're gonna alternate our side lunges. I want you to get deep into it. You got eight total. We're gonna go with our plank press. So again, you gotta get down on your knees. Down, down, up, up, or on your toes? Down, down, up, up. You got eight total. Then we're gonna roll onto our back. Bicycle is 8. 7. I want you to keep it slow. I don't want it to be here, right? And then you gotta bring yourself back up into that side lunge. So again, build in that transition time as time to catch your breath. Really go for it. Get low and deep into the side lunge, drive that hip back and shift your weight to the side in 3, 2, 1. 4 minutes. And up here. And up. Yes, and breathe. It's strength, but you're also really gonna feel that cardio, right? Because we're going fast. Take it down for your plank press. Take your time on your knees. If you need to modify all the way up, down, down, up, up. That's one, two. As you're pushing with your arms, I want you also to be thinking about that core. Hips are square. Yes. Team, on your back right here. Here we go. Take your time. Or 8, 7. I know it's tempting to want to go fast to get them in, but I really want you to keep this controlled. Hips together, ribs together, everything pulled in. Open up those shoulders. Two more. Yes. One minute. Down. Back up. On your feet. Let's get low in that side lunge. Here we go. Down and up. I know what's gonna happen, so keep it going. Breathe. My shoelaces. Four, three, two, one. Here we go. Take it down. I know that up and down sometimes can play with your balance. So again, do what is best for you. Up, up, down, down. Knees work too. Up, up, down, down. Core is engaged. You're lifting with the core while you push with that upper right. Yes. Breathe on your back. Let's get bicycle in 3, 2, 1, and 2. We got 8. I know feels long, but that's on purpose. Breathe. You're at your own pace. Really pull everything in. Yes. We're in our last two minutes. Bring it up. If you want to shuffle on that side lunge, go for it, but still get low. Push out that hip. 7. 6. Yes. 5, 4, 3, 2. Yes. Team, take it down. Right here. You can do it. Let's go. Down, down, up, up. Yes. There we go. Breathe into it. Yes. Bicycle. Let's get it done. Right here. We're here. Yes. And breathe. Four. Last minute. Let's get them in. Two, one. Bring it up slowly. Take your time. Whatever you got. You got one minute to go. Side lunge. And breathe. And breathe. Side lunge. Alternating plank press. Let's get it done. Take it down. Can you get a little on quicker on that plank press? I think you can. Down, down, up, up, down, down, up, up. Strong core. Try to keep those hips square. Belly button pulled in. Pelvic pelvis tilted. 2. Yes. 15 seconds. Let's finish them out. 8. I'm gonna go at my regular pace, even if I go over time, because I want to get them done, but I think I can get them four. Finish it out. You got two and one. Relax. Yes, team. Breathe. Grab a sip of water. You can stay down on that mat. Guess what? Our circuits are done. Short and sweet. We got upper, we got lower, we got core, and we kept our heart Rate up. Let's get a little bonus core. We're gonna get a side plank on each side. We got 40 seconds, a few different things on each side. We're gonna lift it up or lift it up. You're gonna hold it up with me starting in three. On your side. Two and one. Here we go. So you're holding for your first 10. You can drop that knee if you need to. You can drop that hand, but don't lean into it. Open up the shoulders. Hand can be here. Let's reach under and up here if you need to. Just reach. Or if you can twist. Twist. Four more. Four, three, two. Now we're gonna drop that hip down and up. Down, Lift up, down. You can use that knee if you need to, or this hand. Keep that chest open. Four more than. We're done. Four, three, two, and one. Yes. Switch to that other side. Bonus core. Bonus core. I know we got a lot of core, but let's add it in. Let's finish it out. Here we go. Up and hold for 10 again. Knee can be here. Hips are stacked. Chest is open. Elbow beneath the shoulder. My remaining turn to rotate that hand. Let's reach under and up for eight. Breathe. Yes. Here we go. Yes. Team. Drop that hip down and up. Try to get all the way down, all the way up. Use that knee if you need to. If you're feeling too much pressure in your shoulder. Four more. Four, three, two, one. Relax. Stretch it out. Up onto your feet, team. All right, we're getting a real bonus move. Watch me here. You've got your lunge, jump or your lunge tap for four. So four, three, two, or one, you can see, can step it. Then you can either do Superman up top, star jack, or take it all the way down. Superman. Four, three, two, one. Pop it up. Lunge, jump or tap for four. Superman for four. Either up top or down low. You pick. We got one minute bonus move, and then we are done. Let's get to it. In three, two. One minute to go. Here we go. Down. Tap down at your own pace. Here we go. Drop it down. You're lifting four. Squeeze or star jack. Up top. Pop it up. Lunge, tap. Remember, you can modify. You don't have to jump it. Take it down or up. Here we go. 4. So we're adding that little extra push up, almost like a burpee as we work down through our back. Right. Modification. You're just tap, right? Tap or tap back or lunge it back. And you can go 4, 3, 2. Yes. 15 seconds. Can we finish it out. 4 lunges, 4 supermans. Take it down. Yes. 4, 3, 2, 1. Pop it up. And done. Huh? You did it. Nice work, team. Body weight Amrap. Yes, yes you can. And yes you did. You did it. I know that was tough. I know move through it fast, but how fun is that Just to get those quick 4 minutes rounds rounds to then when you're done, you're done, right? So let's take it here. Hamstrings, sit back. I know it's a little tricky to find your rhythm, right? You know you have four minutes so you want to push yourself. But you know that real rest isn't coming for four minutes so you want to pace yourself. So the more you do these AM wraps, these EMOMs and I have several workouts with weights, kettlebells with dumbbells, TRX that are AMRAP or Eman formats and I have several that are not. You get a feel for how you can balance the sustaining the energy while also making sure that you push yourself. But the thing I love the most is the workout goes fast and you're only competing against yourself. So it does not matter how fast or how slow you go. If you're moving and you're going through those four minute rounds or three or five or whatever it is you were getting it done. Remember if you showed up today, you are successful. Reach those thumbs to the back. You can even hinge if you want, huh? Grab them if you can, team. Make sure that you let me know in the comments if you like this workout. Wanted to give you something short today, but where we got it all done. All muscle groups, all planes of motions and breathe. You have a wall. Put those fingertips to the back, look over your shoulder. You can even bring one foot up for a quad stretch. If you don't have a wall, just press those fingertips back to open it all up. Let me know in the comments what you thought like this video comment. Subscribe to my channel when you subscribe to my YouTube channel, that helps me be able to keep making these free workouts for you. So hit that subscribe button, turn on the little bell, turn on notifications so you always know what is coming up and what we have in store for you. So many fun things coming in the new year. Let's take it right here again through your back. Check out the links in the description below. You can find out information on the Body Fit Athletic Club. If you are looking for more support and accountability, that is where you want to d You get direct access and guidance from myself, from Vivian, our Body Fit dietitian. You get the method nutrition plan, which is not a diet in any way, just ways to get good nutritious foods in all foods fit and you get live events, Q and A's. It's a really fun group of people. Check that out. Other things in the description, any of this equipment, Body fit apparel, so many other things. Let me know what you thought. Thank you so much for being here today. One big deep breath in and out. You did it. That was your body weight. Am wrap workout. Great job, everybody.